{"id":17764,"date":"2026-04-26T03:26:11","date_gmt":"2026-04-26T03:26:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17764"},"modified":"2026-04-26T03:26:12","modified_gmt":"2026-04-26T03:26:12","slug":"oranges-the-athletes-citrus-advantage","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/oranges-the-athletes-citrus-advantage\/","title":{"rendered":"Oranges for Athletes: Citrus Power for Performance"},"content":{"rendered":"<p>\u091c\u092c \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092a\u094b\u0937\u0923 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u0902\u0924\u0930\u0947 \u0939\u0930 \u090f\u0925\u0932\u0940\u091f \u0915\u0940 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u0905\u092a\u0928\u093e \u0938\u094d\u0925\u093e\u0928 \u0905\u0930\u094d\u091c\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940, \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921\u094d\u0938, \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0914\u0930 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930, \u092f\u0939 \u0935\u093f\u0928\u092e\u094d\u0930 \u0916\u091f\u094d\u091f\u0947 \u092b\u0932 \u0935\u0938\u0942\u0932\u0940, \u0939\u0943\u0926\u092f \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u0915\u0947 \u0932\u093f\u090f \u0914\u0938\u0924 \u0926\u0930\u094d\u091c\u0947 \u0915\u093e \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u0938\u092d\u0940 \u0920\u094b\u0938 \u0935\u093f\u091c\u094d\u091e\u093e\u0928 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u092e\u0930\u094d\u0925\u093f\u0924\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u092a\u094b\u0937\u0923 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u090f\u0915 \u0928\u091c\u093c\u0930 \u092e\u0947\u0902<\/h2> <p>\u0924\u093e\u091c\u093e \u0938\u0902\u0924\u0930\u0947 \u0915\u0940 100 \u0917\u094d\u0930\u093e\u092e \u0938\u0930\u094d\u0935\u093f\u0902\u0917 (<em>Citrus \u00d7 sinensis<\/em>) \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948:<\/p> <ul class=\"wp-block-list\"><li><strong>Calories<\/strong>: 47 kcal<\/li> <li><strong>Total Carbohydrates<\/strong>: 12g (4% DV) \u2014 with 9g natural sugars and 2.4g dietary fiber (9% DV)<\/li> <li><strong>Total Fat<\/strong>: 0.1g<\/li> <li><strong>Protein<\/strong>: 0.9g<\/li> <li><strong>Key Micronutrients<\/strong>: Vitamin C, Vitamin A, B-complex vitamins, folate, and potassium<\/li> <\/ul> <p>\u092f\u0939 \u092e\u0948\u0915\u094d\u0930\u094b\u0928\u094d\u092f\u0942\u091f\u094d\u0930\u093f\u090f\u0902\u091f \u0938\u0902\u0924\u0941\u0932\u0928 \u0938\u0902\u0924\u0930\u0947 \u0915\u094b \u090f\u0915 \u0915\u0941\u0936\u0932, \u0915\u092e \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0938\u094d\u0930\u094b\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u092a\u0942\u0930\u094d\u0935-\u0915\u0938\u0930\u0924 \u0908\u0902\u0927\u0928 \u092d\u0930\u0928\u0947 \u092f\u093e \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0941\u0928\u0903\u092a\u0942\u0930\u094d\u0924\u093f \u0915\u0947 \u0932\u093f\u090f \u0906\u0926\u0930\u094d\u0936 \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0938\u0915\u094d\u0930\u093f\u092f \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0932\u093e\u092d<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-nutrition-flatlay.jpg\" alt=\"\"\/><\/figure> <h3 class=\"wp-block-heading\">\u0939\u0943\u0926\u092f \u0938\u0902\u092c\u0902\u0927\u0940 \u0938\u0939\u093e\u092f\u0924\u093e \u0914\u0930 \u0938\u094d\u091f\u094d\u0930\u094b\u0915 \u091c\u094b\u0916\u093f\u092e \u092e\u0947\u0902 \u0915\u092e\u0940<\/h3> <p>\u0938\u0902\u0924\u0930\u0947 \u092e\u0947\u0902 \u0939\u0947\u0938\u094d\u092a\u0930\u093f\u0921\u093f\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u094b \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u092a\u094d\u0930\u0932\u0947\u0916\u093f\u0924 \u0935\u093e\u0938\u094b\u0921\u093f\u0932\u0947\u091f\u0930\u0940 \u0914\u0930 \u0935\u093f\u0930\u094b\u0927\u0940 \u092d\u0921\u093c\u0915\u093e\u090a \u0917\u0941\u0923\u094b\u0902 \u0935\u093e\u0932\u093e \u090f\u0915 \u0936\u0915\u094d\u0924\u093f\u0936\u093e\u0932\u0940 \u092b\u094d\u0932\u0947\u0935\u094b\u0928\u094b\u0907\u0921 \u0939\u0948\u0964 \u0936\u094b\u0927 \u092e\u0947\u0902 \u092a\u094d\u0930\u0915\u093e\u0936\u093f\u0924<em>American Journal of Clinical Nutrition<\/em>(2011) \u092a\u093e\u092f\u093e \u0917\u092f\u093e \u0915\u093f \u0939\u0947\u0938\u094d\u092a\u0930\u093f\u0921\u093f\u0928 \u092a\u0942\u0930\u0915\u0924\u093e \u0928\u0947 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u092a\u0941\u0930\u0941\u0937\u094b\u0902 \u092e\u0947\u0902 \u0921\u093e\u092f\u0938\u094d\u091f\u094b\u0932\u093f\u0915 \u0930\u0915\u094d\u0924\u091a\u093e\u092a \u0915\u094b \u0915\u093e\u092b\u0940 \u0915\u092e \u0915\u0930 \u0926\u093f\u092f\u093e\u0964 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 &#8211; \u091c\u094b \u0927\u092e\u0928\u0940 \u0915\u0940 \u0926\u0940\u0935\u093e\u0930\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948 &#8211; \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0928\u093e\u0930\u0902\u0917\u0940 \u0915\u0940 \u0916\u092a\u0924 \u0939\u0943\u0926\u092f \u0926\u0915\u094d\u0937\u0924\u093e \u092e\u0947\u0902 \u092f\u094b\u0917\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938 \u092a\u0930 \u0927\u0940\u0930\u091c \u090f\u0925\u0932\u0940\u091f \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092d\u093e\u0930 \u0915\u0947 \u0924\u0939\u0924 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0930\u0915\u094d\u0937\u093e<\/h3> <p>\u0917\u0939\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0938\u092e\u093e\u0930\u094b\u0939 \u0915\u094b \u0926\u092c\u093e \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u090a\u092a\u0930\u0940 \u0936\u094d\u0935\u0938\u0928 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0915\u0940 \u0938\u0902\u0935\u0947\u0926\u0928\u0936\u0940\u0932\u0924\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0938\u0902\u0924\u0930\u0947 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u090f, \u0938\u0940, \u092c\u0940-\u0915\u0949\u092e\u094d\u092a\u094d\u0932\u0947\u0915\u094d\u0938 \u0914\u0930 \u092b\u094b\u0932\u0947\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u091c\u094b \u0938\u092d\u0940 \u0938\u092b\u0947\u0926 \u0930\u0915\u094d\u0924 \u0915\u094b\u0936\u093f\u0915\u093e \u0909\u0924\u094d\u092a\u093e\u0926\u0928 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092c\u093e\u0927\u093e\u0913\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092e\u0947\u0902 \u090f\u0915 \u0910\u0924\u093f\u0939\u093e\u0938\u093f\u0915 \u092e\u0947\u091f\u093e-\u0935\u093f\u0936\u094d\u0932\u0947\u0937\u0923<em>Nutrients<\/em>(2017) \u0928\u0947 \u092a\u0941\u0937\u094d\u091f\u093f \u0915\u0940 \u0915\u093f \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u092a\u0942\u0930\u0915\u0924\u093e \u0909\u091a\u094d\u091a \u092e\u093e\u0924\u094d\u0930\u093e \u0935\u093e\u0932\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u092e\u0947\u0902 \u0935\u094d\u092f\u093e\u092f\u093e\u092e-\u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0938\u0902\u0915\u094d\u0930\u092e\u0923\u094b\u0902 \u0915\u0940 \u0905\u0935\u0927\u093f \u0914\u0930 \u0917\u0902\u092d\u0940\u0930\u0924\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0940 \u0939\u0948\u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u093e\u091a\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0906\u0902\u0924 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093e<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-athlete-lifestyle.jpg\" alt=\"\"\/><\/figure> <p>\u0938\u0902\u0924\u0930\u0947 \u0918\u0941\u0932\u0928\u0936\u0940\u0932 \u092b\u093e\u0907\u092c\u0930 \u0938\u0947 \u092d\u0930\u092a\u0942\u0930 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 &#8211; \u091c\u093f\u0928\u092e\u0947\u0902 \u092a\u0947\u0915\u094d\u091f\u093f\u0928, \u0938\u0947\u0932\u0942\u0932\u094b\u091c\u093c \u0914\u0930 \u0939\u0947\u092e\u093f\u0915\u0947\u0932\u0941\u0932\u094b\u091c \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902 &#8211; \u091c\u094b \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0902\u0924 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u092e \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0906\u0902\u0924\u094b\u0902 \u0915\u0947 \u092a\u093e\u0930\u0917\u092e\u0928 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0938\u0942\u091c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0906\u0902\u0924 \u0915\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0940\u0927\u0947 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935\u094b\u0902 \u0915\u0947 \u0905\u0935\u0936\u094b\u0937\u0923 \u0926\u0915\u094d\u0937\u0924\u093e \u0915\u094b \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0916\u0930\u093e\u092c \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0947 \u0938\u0947\u0935\u0928 \u0938\u0947 \u092c\u093e\u0927\u093f\u0924 \u092e\u093e\u0907\u0915\u094d\u0930\u094b\u092c\u093e\u092f\u094b\u091f\u093e \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0914\u0930 \u0915\u093e\u0930\u094d\u092c\u094b\u0939\u093e\u0907\u0921\u094d\u0930\u0947\u091f \u0915\u0947 \u0938\u0947\u0935\u0928 \u0915\u094b \u0916\u0930\u093e\u092c \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0930\u093f\u0915\u0935\u0930\u0940 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092e\u0947\u0902 \u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928<em>Frontiers in Nutrition<\/em>(2021) \u0909\u091a\u094d\u091a \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u0940 \u0905\u0935\u0927\u093f \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0906\u0902\u0924-\u092c\u093e\u0927\u093e \u0905\u0916\u0902\u0921\u0924\u093e \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0906\u0939\u093e\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u0940 \u092d\u0942\u092e\u093f\u0915\u093e \u092a\u0930 \u092a\u094d\u0930\u0915\u093e\u0936 \u0921\u093e\u0932\u0924\u093e \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0935\u094d\u092f\u093e\u0935\u0939\u093e\u0930\u093f\u0915 \u0938\u093f\u092b\u093e\u0930\u093f\u0936\u0947\u0902<\/h2> <p><strong>\u0907\u0937\u094d\u091f\u0924\u092e \u0926\u0948\u0928\u093f\u0915 \u0938\u0947\u0935\u0928<\/strong>: \u090f\u0915 \u092e\u0927\u094d\u092f\u092e \u0915\u091a\u094d\u091a\u093e \u0928\u093e\u0930\u0902\u0917\u0940 (\u0932\u0917\u092d\u0917 130 \u0917\u094d\u0930\u093e\u092e) \u092f\u093e 150 \u090f\u092e\u090f\u0932 \u0924\u093e\u091c\u093e \u0928\u093f\u091a\u094b\u0921\u093c\u093e \u0939\u0941\u0906 \u0930\u0938, \u092a\u0942\u0930\u094d\u0923 \u092b\u093e\u0907\u092c\u0930 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u0915\u094b \u0938\u0902\u0930\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u0942\u0926\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0947\u0935\u0928 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p> <p><strong>\u0938\u092e\u092f \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928<\/strong>:<\/p> <ul class=\"wp-block-list\"><li><strong>Pre-workout (30\u201360 min before)<\/strong>: The natural sugars provide fast-acting glycogen replenishment, while flavonoids prime vascular dilation.<\/li> <li><strong>Post-workout<\/strong>: Pair with a protein source to support glycogen restoration and muscle repair simultaneously.<\/li> <\/ul> <p><strong>\u0924\u0948\u092f\u093e\u0930\u0940 \u092f\u0941\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/strong>: \u092a\u094d\u0930\u0938\u0902\u0938\u094d\u0915\u0943\u0924 \u0930\u0938 \u0915\u0947 \u092c\u091c\u093e\u092f \u092a\u0942\u0930\u0947 \u092b\u0932 \u0916\u093e\u090f\u0902 &#8211; \u0935\u093e\u0923\u093f\u091c\u094d\u092f\u093f\u0915 \u0930\u0938 \u0905\u0915\u094d\u0938\u0930 \u092b\u093e\u0907\u092c\u0930 \u0915\u094b \u091b\u0940\u0928 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u091a\u0940\u0928\u0940 \u091c\u094b\u0921\u093c\u0924\u0947 \u0939\u0948\u0902\u0964 \u091b\u093f\u0932\u0915\u0947 \u0915\u094b \u0938\u094d\u092e\u0942\u0926\u0940 \u092f\u093e \u0926\u0939\u0940 \u092e\u0947\u0902 \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0939\u0947\u0938\u094d\u092a\u0930\u093f\u0921\u093f\u0928 \u0938\u093e\u092e\u0917\u094d\u0930\u0940 \u092c\u0930\u0915\u0930\u093e\u0930 \u0930\u0939\u0924\u0940 \u0939\u0948\u0964<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2026\/04\/oranges-preparation-scene.jpg\" alt=\"\"\/><\/figure> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902 \u0914\u0930 \u092e\u0924\u092d\u0947\u0926<\/h2> <p>\u090f\u0938\u093f\u0921 \u0930\u093f\u092b\u094d\u0932\u0915\u094d\u0938 \u092f\u093e \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0913\u0938\u094b\u092b\u0947\u0917\u0932 \u0930\u093f\u092b\u094d\u0932\u0915\u094d\u0938 \u0930\u094b\u0917 (\u091c\u0940\u0908\u0906\u0930\u0921\u0940) \u0938\u0947 \u0917\u094d\u0930\u0938\u094d\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u0927\u094d\u092f\u092e \u0938\u0947\u0935\u0928 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0938\u0902\u0924\u0930\u0947 \u092e\u0947\u0902 \u0938\u093e\u0907\u091f\u094d\u0930\u093f\u0915 \u0914\u0930 \u090f\u0938\u094d\u0915\u0949\u0930\u094d\u092c\u093f\u0915 \u090f\u0938\u093f\u0921 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092a\u094b\u091f\u0947\u0936\u093f\u092f\u092e-\u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927\u093f\u0924 \u0906\u0939\u093e\u0930 (\u091c\u0948\u0938\u0947, \u0917\u0941\u0930\u094d\u0926\u0947 \u0915\u0940 \u0915\u0941\u091b \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u093e\u0902) \u092a\u0930 \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0916\u092a\u0924 \u092e\u0947\u0902 \u0909\u0932\u094d\u0932\u0947\u0916\u0928\u0940\u092f \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u0947\u0935\u093e \u092a\u094d\u0930\u0926\u093e\u0924\u093e \u0938\u0947 \u092a\u0930\u093e\u092e\u0930\u094d\u0936 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <h2 class=\"wp-block-heading\">\u0928\u0940\u091a\u0947 \u092a\u0902\u0915\u094d\u0924\u093f<\/h2> <p>\u0938\u0902\u0924\u0930\u0947 \u090f\u0915 \u0935\u093f\u091f\u093e\u092e\u093f\u0928 \u0938\u0940 \u0938\u094d\u0930\u094b\u0924 \u0938\u0947 \u0905\u0927\u093f\u0915 \u0939\u0948\u0902 &#8211; \u0935\u0947 \u0938\u0902\u0935\u0939\u0928\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u0914\u0930 \u0917\u0948\u0938\u094d\u091f\u094d\u0930\u094b\u0907\u0902\u091f\u0947\u0938\u094d\u091f\u093e\u0907\u0928\u0932 \u092b\u093c\u0902\u0915\u094d\u0936\u0928 \u0915\u0947 \u0932\u093f\u090f \u0938\u093f\u0926\u094d\u0927 \u0932\u093e\u092d\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092d\u094b\u091c\u0928 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092a\u0942\u0930\u0947 \u092d\u094b\u091c\u0928 \u0915\u0940 \u0930\u0923\u0928\u0940\u0924\u093f \u0915\u0940 \u092e\u093e\u0902\u0917 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u094b \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u093e \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0930\u0924\u093e \u0939\u0948, \u090f\u0915 \u0926\u093f\u0928 \u092e\u0947\u0902 \u090f\u0915 \u0928\u093e\u0930\u0902\u0917\u0940 \u090f\u0915 \u0938\u0930\u0932, \u0938\u093e\u0915\u094d\u0937\u094d\u092f-\u0906\u0927\u093e\u0930\u093f\u0924 \u0906\u0926\u0924 \u0939\u0948 \u091c\u094b \u0930\u0916\u0928\u0947 \u0932\u093e\u092f\u0915 \u0939\u0948\u0964<\/p> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><strong>\u0938\u094d\u0930\u094b\u0924<\/strong>:<\/p> <ol class=\"wp-block-list\"><li>Rizza, S. et al. (2011). <em>American Journal of Clinical Nutrition<\/em> \u2014 Hesperidin and blood pressure.<\/li> <li>Hemil\u00e4, H. &amp; Chalker, E. (2017). <em>Nutrients<\/em> \u2014 Vitamin C and exercise-induced infections.<\/li> <li>Mailing, L.J. et al. (2021). <em>Frontiers in Nutrition<\/em> \u2014 Exercise, gut microbiota, and dietary fiber.<\/li> <li>USDA FoodData Central \u2014 Oranges, raw, all commercial varieties (FDC ID: 169097).<\/li> <\/ol> <hr class=\"wp-block-separator has-alpha-channel-opacity\"\/> <p><em>Disclaimer: This article is for informational purposes only and does not constitute medical or nutritional advice. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, particularly if you have an underlying health condition.<\/em><\/p> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>\u091c\u092c \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092a\u094b\u0937\u0923 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948, \u0924\u094b \u0938\u0902\u0924\u0930\u0947 \u0939\u0930 \u090f\u0925\u0932\u0940\u091f \u0915\u0940 \u092d\u094b\u091c\u0928 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u0905\u092a\u0928\u093e \u0938\u094d\u0925\u093e\u0928 \u0905\u0930\u094d\u091c\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 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